BMR and TDEE Calculator

Basal Metabolic Rate (BMR) measures energy your body expends at rest. Total Daily Energy Expenditure (TDEE) multiplies BMR by activity factors to estimate calories burned daily. Knowing both values supports diet planning, weight maintenance, and athletic performance. These metrics translate physiological processes into understandable numbers, guiding nutrition strategies accurately. Values vary with age, sex, weight, and height.

Your task is to calculate BMR and TDEE swiftly by entering personal data. The calculator applies scientifically accepted formulas, then multiplies BMR by selected activity levels. Immediate results eliminate manual math, ensuring precise calorie targets. You receive both maintenance and deficit suggestions, aiding weight control, muscle gain, or endurance preparation. Updates occur on every change.

Utilize the numbers when designing meal plans, adjusting macronutrient ratios, or explaining energy balance. Coaches tailor training loads based on calorie expenditure predictions. Dietitians set realistic deficits to meet timeline goals. Fitness enthusiasts compare different activity scenarios. Consistent BMR and TDEE outputs nurture accountability and support long-term habit formation. Employ them to evaluate bulking or cutting strategies objectively.

This calculator offers informational estimates, not medical advice.

Technical Details:

Explore key features enabling precise energy expenditure estimates.

• Uses Mifflin-St Jeor and Harris-Benedict equations for reliability.
• Accepts metric or imperial inputs with automatic conversions.
• Offers six activity multipliers from sedentary to athlete levels.
• Displays calorie maintenance, deficit, and surplus suggestions.
• Highlights protein, fat, and carbohydrate targets as optional outputs.
• Performs calculations locally, preserving privacy.
• Updates results instantly when any input changes.

Calculations-and-Scoring:

Review the path from raw metrics to actionable calorie goals.

Formula Breakdown

The calculator multiplies BMR by chosen activity factor to deliver maintenance calories.

Worked Example

Male, 75 kg, 180 cm, 30 years, moderate activity → BMR = 1 764 kcal, TDEE = 2 535 kcal.

Interpretation

Maintain weight near TDEE; create 500-kcal deficit for gradual fat loss or surplus for muscle gain.

Recommendations

• Recalculate when weight changes more than two kilograms.
• Adjust activity factor after training schedule alterations.
• Consult professionals before adopting aggressive calorie deficits.

Step-by-Step Guide:

Complete these actions to compute your daily calorie needs.

1. Enter age in years.
2. Select gender radio button.
3. Enter weight and height in preferred units.
4. Choose activity level from the dropdownTip.
5. Observe BMR and TDEE numbers updating instantly.
6. Copy or note calorie recommendations for meal planningAction.

FAQ:

Quick answers assist your nutritional planning.